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Training Log Archive: willisnot

In the 30 days ending Jun 30, 2006:

	activity	#	time	miles		km		+m
	Run	4	8:45:00	28.15	(18:39)	45.3	(11:35)	1092
	MTB	3	8:35:00	37.3	(13:48)	60.03	(8:35)	1361
	Orienteering	3	6:37:00	10.5	(37:48)	16.9	(23:29)	1250	25c
	Spin	1	1:15:00
	Hike/Walk	1	1:10:00	4.0	(17:30)	6.44	(10:52)	30
	Yoga	1	55:00
	Weights	1	55:00
	Total	11	28:12:00	79.95		128.67		3733	25c
averages - sleep:6.1 weight:162.5lbs

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Tuesday Jun 27, 2006 #

Spin 1:15:00 [4]
(injured)

Weights (Circuit Training) 55:00 [1]
weight:163lbs

This was short today given that I am just getting into a regular workout again:
pull-ups 28
push ups 60 only
situps 60 only
bench dips 30 only
bar dips 10 felt weird
Stretching 20 mins

Yoga (Yogalates) 55:00 [1]

Things felt good overall.

Sunday Jun 25, 2006 #

Orienteering race (Blue Course (classic)) 4:23:00 [5] *** 9.0 km (29:13 / km) +860m 19:46 / km
slept:7.0 weight:159lbs (sick) shoes: SalomonXAComp

I should have realized that with my weight low going into this race I was very dehydrated. I ended up with heat exhaustion, something that I have not had since I was about 13 years old. I need to condition better for this.

During the race on the backside of the course I had severe symtoms, but would not quit and eventually found a creek to cool down in.

I had to drop due to the course closing and it was probably a good hing for me.

Joan Roos took care of me at the finish, but even still I did not revive for two days.

Saturday Jun 24, 2006 #

Orienteering race 1:08:00 [5] *** 4.5 km (15:07 / km) +150m 12:57 / km
13c slept:3.0 (injured) shoes: SalomonXAComp

I had not slept much the following week. The previous night I had I think only 3 hours. I made several major errors because of this.

Friday Jun 23, 2006 #

MTB 50:00 [3] 5.5 mi (9:05 / mi) +80m 8:42 / mi
shoes: Mtn Bike: Specialized Stumpjum

Road from Adams House to Fallen Leaf and back.

Sunday Jun 11, 2006 #

Orienteering race (Green) 1:06:00 [5] *** 3.4 km (19:25 / km) +240m 14:21 / km
12c slept:5.0 weight:165lbs (injured) shoes: SalomonXAComp

Did green due to injuries, but they did not effect outcome.

Saturday Jun 10, 2006 #

Run 2:15:00 [2] 8.6 mi (15:42 / mi) +130m 15:00 / mi
slept:4.0 (injured) shoes: Montrail Hardrock 1

Joined Mel for a run at Mt. Tam.

Friday Jun 9, 2006 #

MTB 2:30:00 [2] * 5.0 mi (30:00 / mi) +50m 29:06 / mi
weight:160lbs (rest day) shoes: Mtn Bike: Specialized Stumpjum

Gave a class on basic mtn biking.

Thursday Jun 8, 2006 #

Run intervals (track) 1:45:00 [3] 3.0 mi (35:00 / mi)
(injured) shoes: Montrail Hardrock 1

Ran modified track workout with PacWest Run group.
Warm-up 0.8mile
400X7 + 800X1
Warmdown 800

Average 400 was only 1min and 15 sec due to injury and not wanting to blow it out.

Sunday Jun 4, 2006 #

MTB 5:15:00 [4] * 26.8 mi (11:45 / mi) +1231m 10:17 / mi
ahr:150 max:172 slept:9.0 weight:164lbs shoes: Mtn Bike: Specialized Stumpjum

Went from Fairfax up Loma Alta to White hill and up and around Pine Mtn before returning to Fairfax. total climb 4,040

Hike/Walk warm up/down 1:10:00 [1] 4.0 mi (17:30 / mi) +30m 17:06 / mi
shoes: Montrail Hardrock 1

Walked to Dog Park for recovery

Saturday Jun 3, 2006 #

Run 3:30:00 [4] * 11.55 mi (18:11 / mi) +922m 14:34 / mi
ahr:139 max:170 slept:8.5 weight:164lbs shoes: Montrail Hardrock 1

Jen and I started in the parking lot at the Lagunitas Parking lot and went over Pilot hill then straight up the ridgeline to Inspiration Point on an unmarked trail - bushwacking was lite. Then we ran Northside to Lower Northside then Cross country boys to Willow and Kent to Bon Tempe Shady Side and back to the picnic ground.

The heat was like a furnace in places and my water (platapus) broke early on. We ran dry before hitting the car.

Thursday Jun 1, 2006 #

Run intervals 1:15:00 [5] * 5.0 mi (15:00 / mi) +40m 14:38 / mi
ahr:139 max:171 shoes: Montrail Hardrock 1

Ran to the park and did 40yard multiple intervals. Felt fast and form solid.

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